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Gut Health: What is it and why should I care?

By Lauren Harrell


 

What is gut health? Gut health refers to the health of the gastrointestinal tract. The gut, or the GI tract, functions to absorb nutrients and maintain a store of useful bacteria. Hundreds of species of beneficial and necessary bacteria live in the GI tract. GI health has a bigger impact on your health than you might realize. There have been research studies linking gut health and the immune system, mental health, diabetes, skin issues and even cancer. An unhealthy gut can lead to a variety of unpleasant symptoms, including upset stomach, gas, weight changes, fatigue, and food intolerance.


What causes an unhealthy gut? A decrease in the number of useful bacteria can be caused by processed foods and foods high in sugar. An unhealthy gut can also be characterized by a lack of nutritious foods. Alcohol, caffeine, and drugs are also harmful to gut health. Stress and a lack of sleep can have a negative impact on the gut.


How do I improve my gut health? First, eliminate foods that are inflammatory to the digestive system and foods that decrease beneficial bacteria in the GI tract. Adjust your diet to include nutritious foods and foods high in fiber, including apples, raspberries, potatoes, and dark-colored vegetables. Get regular exercise to help your microbiome flourish. Antibiotics kill good and bad gut bacteria, so only take them when necessary and prescribed by a physician. Taking probiotics can encourage the growth of a healthy gut microbiome. Probiotics can be especially useful in restoring a healthy microbiome in the days to weeks after finishing an antibiotic. Reduce stress. Stress can have a multitude of physical effects on the body, including a harmful impact on your gut health. Hydrate to help your intestines while providing your body with an essential nutrient. Promote good digestion by eating slowly. Food will be digested with more ease if it is thoroughly chewed at the first stop on the GI tract.


What other kinds of foods should I eat to promote good gut health? Eat foods high in fiber. Fiber, which is a non-digestible carbohydrate, actually promotes proper digestion of other foods. Try eating pears, strawberries, popcorn, dark chocolate, avocado, broccoli, and kidney beans to supplement your fiber intake. You can also take fiber supplements to help promote thorough digestion. Try sauerkraut, pickles, kimchi, or miso. While these foods don’t appeal to everyone’s taste buds, fermented foods are very beneficial to gut health. Kombucha has lately become all the craze. Kombucha has been scientifically-proven to have a number of health benefits. In terms of gut health, it is rich in probiotics and can kill harmful bacteria. Eating dairy-free yogurt is a great way to consume live cultures found in yogurt while avoiding the potential inflammatory effects from dairy. Eat onions and garlic to supplement probiotics, which fuel the existing gut microbiome.


Take steps to improve your gut health and see how your mental health, energy, and your overall day-to-day life might improve!

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